In general sports training, such as swimming, the exercise heart rate is generally controlled within the range of 120 and 150 beats/min, and the morning running heart rate is generally controlled at 130 and 150 beats/min. After fully mastering your effective heart rate, you can better control the amount of exercise and the amount of exercise during different exercises.
50% and 60% of the maximum heart rate during warm-up activities. Normal adults are about 100 times. Aerobic fat-reducing running at a constant speed, 60% and 70% of the maximum heart rate, the average adult is about 130 times. For fast running, variable speed running or intermittent running, 70 or 85% of the maximum heart rate is about 150 beats/min.
For example, a 25-year-old woman's maximum heart rate is 220-25 = 195, which can be increased to 98- 1 17 during warm-up activities, and the heart rate can reach 1 137 during aerobic uniform running.
For people with good physical fitness who often run, the main training interval can be 145- 165 times/minute, combining variable speed running and interval running (accounting for 15%-25% of the total training volume).
Extended data:
Proper heart rate range during exercise:
Aerobic heart rate can be controlled at 120 ~ 180 beats/min, and can be subdivided into light exercise 120 ~ 140 beats/min and moderate exercise141~.
Reasonable heart rate in aerobic exercise = (maximum heart rate-quiet heart rate-age) ×q+ quiet heart rate. Maximum heart rate in formula ≈ 2 10; Quiet heart rate refers to the heart rate in a relatively quiet state before exercise; Q stands for the amount of exercise, less than 50% is a small amount of exercise, 50% ~ 75% is a moderate amount of exercise, and more than 75% is a large amount of exercise.
References:
Public trust. Heart rate has com- an important indicator. How to deal with scientific fitness